logo
BoostcampPNG

Devil's Strength and Power program

by Murali Krishnan

Program Description

Unleash your inner strength with the **Devil's Strength and Power Program**, a comprehensive 10-week journey designed for those ready to elevate their lifting game. This program combines powerbuilding, bodybuilding, and athletic training, featuring 30 meticulously crafted workouts that focus on essential compound movements like deadlifts and squats, alongside targeted accessory lifts. With a mix of novice to intermediate difficulty, you'll build muscle, enhance your power, and sculpt your physique using a full gym setup. Get ready to transform your strength and redefine your limits!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Powerbuilding, Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 27, 2025 07:48
  • Last Edited
    Jul 27, 2025 09:42
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Good Morning
3
10 reps
RPE 6
4
Back Extension (Weighted)
3
15 reps
RPE 6
5
Barbell Row
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Good Morning
3
10 reps
RPE 6.5
4
Back Extension (Weighted)
3
15 reps
RPE 6.5
5
Barbell Row
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Good Morning
3
10 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 6.5
5
Barbell Row
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Good Morning
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7
5
Barbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Good Morning
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7
5
Barbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Good Morning
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
10 reps
RPE 7
5
Barbell Row
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Good Morning
3
8 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 7
5
Barbell Row
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
2 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Good Morning
3
6 reps
RPE 8
4
Back Extension (Weighted)
3
10 reps
RPE 7
5
Barbell Row
4
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 6.5
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Good Morning
3
8 reps
RPE 6
4
Back Extension (Weighted)
3
12 reps
RPE 6
5
Barbell Row
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
1 reps
3 reps
100%
80%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
RPE 6.5
2
Overhead Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 6
5
Face Pull
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5 reps
RPE 7
2
Overhead Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
3
8 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 6.5
5
Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 7.5
2
Overhead Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
4
8 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
5
5 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
4 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
4
6 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
4 reps
RPE 8
2
Overhead Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
4
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 7.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8.5
2
Overhead Press (Barbell)
3
5 reps
-
3
Dip (Weighted)
4
5 reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
2 reps
RPE 8.5
2
Dip (Weighted)
4
5 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
6 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5 reps
RPE 6.5
2
Dip (Weighted)
3
6 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 6.5
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
1 reps
RPE 10
2
Dip (Weighted)
3
3 reps
RPE 10
3
Chin-Up (Weighted)
3
3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 6.5
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
RPE 6.5
4
Chin-Up (Bodyweight)
4
6 reps
-
5
Bicep Curl (Barbell)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Bulgarian Split Squat (Barbell)
3
10 reps
-
3
Leg Press
3
12 reps
RPE 7
4
Chin-Up (Weighted)
4
6 reps
-
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 7.5
2
Bulgarian Split Squat (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
RPE 7
4
Chin-Up (Weighted)
4
6 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
RPE 7.5
4
Chin-Up (Weighted)
4
5 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
RPE 7.5
4
Chin-Up (Weighted)
4
5 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8
2
Bulgarian Split Squat (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
RPE 7.5
4
Chin-Up (Weighted)
4
5 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 8.5
2
Bulgarian Split Squat (Barbell)
3
8 reps
-
3
Leg Press
3
10 reps
RPE 8
4
Chin-Up (Weighted)
4
5 reps
-
5
Bicep Curl (Barbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2 reps
RPE 9
2
Chin-Up (Weighted)
4
4 reps
-
3
Bicep Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6.5
2
Chin-Up (Weighted)
4
4 reps
-
3
Bicep Curl (Barbell)
3
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bicep Curl (Barbell)
3
10 reps
RPE 7
Week 1
1 / 10 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
5 Reps
@6.5
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Good Morning
3 Sets
10 Reps
@6
4
Back Extension (Weighted)
3 Sets
15 Reps
@6
5
Barbell Row
3 Sets
10 Reps
@6.5
Day 2
1
Push Press (Barbell)
4 Sets
5 Reps
@6.5
2
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Dip (Weighted)
3 Sets
8 Reps
-
4
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
10 Reps
@6
5
Face Pull
3 Sets
15 Reps
@6
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@6.5
2
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
3
Leg Press
3 Sets
12 Reps
@6.5
4
Chin-Up (Bodyweight)
4 Sets
6 Reps
-
5
Bicep Curl (Barbell)
3 Sets
15 Reps
@6